2 THE CORE INC.
calgary's exclusive private studio OFFERING FAMILY-FRIENDLY FITNESS, PRENATAL AND POSTNATAL TRAINING
The HYPOPRESSIVE METHOD was developed in Europe by Dr. Marcel Caufriez in the 1980's. It combines varied postures, poses and breathing to create a vacuum effect that causes the abdominal and pelvic floor to be brought in and upward. This hypopressive method engages the tonic muscle fibres that comprise 75-80% of the core, compared to traditional exercises that engage only a mere 3-4%! This creates a strong, functional core that is able to work continuously as a unit. It has even been proven to decrease waist size, improve posture and flatten abdominals!
It is important to learn this technique from someone who is certified to teach it. We can provide this specialized instruction so you can reap the benefits of this amazing training technique. We can help you determine if hypopressive training is right for you.
1. Small group classes with free childcare
In our weekday morning & early-afternoon classes, one of our certified
pre/post-natal trainers runs the small group (2-5 people) and a
responsible adult looks after the children. There is tons of room and
your babies/children are in your view at all times. We are equipped
with everything we need to keep them both safe and happy:
Best of all, you do not need to find your own partners - we have other women to group you up with!
These are circuit and interval training classes that focus on POSTURE, CORE, PELVIC FLOOR, incorporating low impact cardio with strength exercises. Rest assured you will be given exercises appropriate to your fitness level and goals. Whether you are new to fitness or have been working out for years, exercises will be adapted especially for you!
This class is also suitable for women who want to focus on strengthening and toning their core and pelvic floor. This would include those who have a weak pelvic floor, diastasis recti (ab separation), urinary incontinence, pelvic organ prolapse, or any other types of pelvic floor dysfunction. A holistic approach addressing all elements of the core (deep abdominals, lower back, hips & glutes, pelvic floor) is used. Within a few weeks of doing the right exercises and also avoiding activities that increase intra-abdominal pressure, the core & pelvic floor will feel amazingly different.
We also have late-afternoon, evening & weekend classes for moms-to-be and new moms. There is no babysitting provided in those classes, however older children or little ones who can entertain themselves are welcome.
We make scheduling easy. Book online for classes through the MindBody app, without the need to stick to the same days and times each week. Simply choose the classes that work with your schedule.
"Working out can be intimidating for anyone with POP (pelvic organ prolapse). But with personalized training at 2 The Core, I feel much more confident and knowledgeable. Christina and Amy take the time to get to know each person's unique needs, and teach safe and effective exercises for the individual. I would recommend 2 The Core to anyone that is pregnant or recently had a baby...or pretty much anyone else that just wants to ensure that they are doing exercises in a safe/effective manner."
- Kate D (1-on-1 postnatal training)
"Christina and the trainers are very knowledgeable and have been helping a lot through my pregnancy. I recommend training with them to increase your core and pelvic strength!"
- Juliane W (prenatal training)
"Christina and her crew provide a supportive environment for women and mothers, in particular. I love being able to bring my kids and have my older one see me lead a healthy life by example! Most importantly, The focus is on safe recovery from pregnancy, if needed, and I always felt like exercises were tailored to my needs. In just a few months I was feeling stronger and could see a big difference in my DR. Such a great concept and warm environment for moms to work out, catch up with each other, and not have to pay extra or find child care."
- Elyse M (small group postnatal classes with childcare)
"I started training at 2 The Core early in my pregnancy and was able to continue working out all the way through. The team's knowledge and expertise around pre- and postnatal fitness made me feel very comfortable and confident that I was working out in a safe and effective way. They did a great job modifying exercises throughout my pregnancy which helped me stay active until the end. Staying active throughout made it easy for me to get back to the gym soon after having my baby. My daughter is 7 weeks old and I've continued training at 2 The Core. It's a great team and facility, they offer child care (which is a huge help when working out with a toddler and an infant) and they personalize everything to meet your fitness goals! I would definitely recommend 2 The Core!"
- Nicole S (1-on-1 pre & postnatal training)
All clients who train at our studio are required to start with the initial consultation & assessment. You can book this by calling 403-617-3362 or emailing email@example.com. Christina, the owner and head trainer, sees the value in meeting with each new client personally before they commence training. In order for your experience and results at 2 The Core to be the best we can possibly make them, it is crucial for us to get to know you individually and go through a detailed physical assessment.
During this 1-hour 1-on-1 meeting, Christina will assess:
- Posture, breathing pattern and alignment
- Ranges of motion
- Strength in core, upper and lower body
- Natural squat pattern
- Ability to properly engage glutes and transverse abdominus
- Cardiovascular endurance
- Whether diastasis recti (ab separation) is present (this can be present before, during or after pregnancy)
- Whether certain muscles are weak and/or tight and explain how to strengthen and/or loosen them up
- Whether there are muscle imbalances and address how this can be corrected
- If there are any signs of pelvic floor dysfunction or other orthopedic concerns
- If you have proper form and posture while picking up & setting down your baby's carseat and holding your baby (if applicable)
You and Christina will go through the INTAKE FORMS (please click on the link to download these forms, print & fill them out if you can), set health & fitness goals, and come up with a periodized plan on how to reach those goals safely and efficiently.
From there, we will determine together which type of training is best suited for you, your schedule and your budget. The cost for this consultation and training session is $75 plus tax.
We offer 4 types of prenatal and postnatal training :
What our clients have to say about their prenatal and postnatal training experience:
2. 1-on-1 personal training & couples training
1-on-1 and couples training is done on an appointment basis as our schedule permits. We have time slots available in the morning, afternoon, evenings and weekends. This is definitely the most personalized type of training as you will have all of our attention & expertise in each session. We especially recommend this type of training for those who have pelvic floor dysfunction that needs to be assessed and treated (low back and/or hip pain, urinary incontinence, pelvic organ prolapse, diastasis recti, etc). Babies & toddlers are welcome to sessions. We have all the necessary equipment and baby gear to keep them entertained while you get your sweat on!
Many clients choose to start with a few 1-on-1 sessions, then switch
over to small group training once they have learned the basics. Others
stick exclusively to 1-on-1 training.
3. Hypopressive training
Do you suffer from any of these issues:
There is an overwhelming lack of knowledge on how to safely exercise during and after pregnancy in the fitness industry. Standard personal training certifications don't cover this topic. As a result, most trainers, although well-meaning, are not equipped to safely train this special population. Many programs prioritize weight loss and quick return to high impact activities in the early postpartum period. Unfortunately, many women dramatically increase their risk for pelvic floor dysfunction (examples include urinary leakage, diastasic recti, pelvic organ prolapse, painful intercourse, etc) by performing exercises which create excessive intra-abdominal pressure that their pelvic floor cannot yet properly manage.
At 2 The Core, we prioritize FUNCTION, ALIGNMENT, STRENGTH and STABILITY using progressive overload. We offer a unique prenatal and post-natal fitness training program to Calgary moms (at all stages postpartum!) and moms-to-be. In addition to being certified personal trainers, we are certified prenatal and postnatal fitness specialists. Our program is recommended by many family physicians, physiotherapists and even the Pelvic Floor Clinic in Calgary. We follow the latest prenatal training and postnatal training and nutrition guidelines set out by the SOGC (Society of Obstetricians and Gynecologists of Canada) as well as the CSEP (Canadian Society for Exercise Physiology).
During pregnancy, we focus on:
- Making appropriate exercise choices for each stage of pregnancy
- Building strength that will be much needed in the coming months
- Creating stability in the pelvis (pregnancy hormones tend to make
joints and ligaments more lax)
- Optimal breathing techniques to decrease pressure on the pelvic floor
- Postural corrections that help ease back and hip pain
- Modifying daily movements to minimize excessive stretching of the
linea alba to prevent severe diastasis recti that may not heal postpartum
- Educating women on how to prepare for labour as well as the value of
seeing a pelvic floor physiotherapist
Postpartum (early postpartum to years down the road), we focus on:
- Debunking the myth that the 6-week postpartum mark means a green
light for returning to all exercise
- Teaching moms how to modify daily movements to encourage optimal
healing (i.e. pickup and carry a carseat, get up from laying, hold baby,
feed baby, carry older siblings, etc)
- Starting with appropriate exercises and progressing towards more
- Rebuilding a functional core so that women can resume activities they love
without pain or other discomforts (whether this be running, power lifting,
hiking, rock climbing, crossfit, or simply keeping up with their kids!)
- Prioritizing strength training over a strictly cardio focused exercise regime
- Healing any diastasic recti that may still be present
- Educating women on pelvic floor dysfunction and how to
We know how hard it is to find time to exercise with children, let alone worry about childcare. We have developed different systems that make it easy for moms to do so, no matter what their schedule & budget may be. We take mom and baby fitness to the next level!